If breakfast is the most-important meal of the day, and mornings are the most-hectic time of the day, how do you make a morning meal that’s healthy and timesaving? That conundrum led us to compile our favorite morning hacks.

You’ve heard fish is good brain food, but also worry about the effects of mercury in fish on your brain. What to do? New research tips the scales in fish’s favor. A recent study by Rush University Medical Center, in Chicago, indicates that eating a serving of seafood per week may protect the brains of older adults from the effects of dementia and Alzheimer’s disease — especially among those at a higher genetic risk for developing Alzheimer’s. The study also concluded that, although those who ate seafood had higher levels of mercury in their brains, that mercury did not correlate to brain damage. “The evidence is quite clear that people who consume healthier forms of fish … are going to end up with healthier brains,” James T. Becker, an Alzheimer’s expert who was not involved in the study, told CNN.

Planning on hitting the slopes for some fun and exercise this winter? Common ski-resort offerings can cause an avalanche of fat and calories. Here are some of the worst offenders and how much ski time you’ll need to work them off.

Cheese has a way of making everything better, whether it’s sprinkled on pasta, crumbled on salads or oozing out from between two slices of toasted bread. Now there’s even greater cause to celebrate its creamy superpowers: A new study from the University of Michigan suggests that nisin, a preservative that naturally grows in dairy products, aids in killing cancer cells and some types of antibiotic-resistant bacteria. But the dairy aisle’s sweetheart has been catching a lot of heat from health food crusaders insisting that cheese, or any milk product for that matter, should be cut out completely in order to achieve a healthy eating regimen and leaner figures. Supermodel Gisele Bündchen and her NFL quarterback husband, Tom Brady, especially piqued interest when they hopped aboard the no-dairy train. But … the creaminess. The melty, pull-apart goodness. And don’t forget the vitamin D! Let the stars keep their brown rice and wild salmon. We’ll be over here, enjoying chicken Parm, quiche and life in general.

Here are seven recipes that prove a cheesy dish can be good for you, too:

If morning oatmeal is the only thing you’re making with hearty whole-grain oats, you’re missing out on a whole year full of delicious opportunity. Food Network Kitchen came up with 12 seasonal, healthy recipes that prove just how versatile the humble oat can be. Read more

If you’re plagued with chronic inflammation, you may want to take a closer look at the foods you eat. Persistent inflammation of the cells has been linked to a variety of health conditions, including heart disease, cancer and Alzheimer’s. Here are six foods that may be contributing factors.

Every nutrient, it seems, gets to have its day in the sun (and its time in the doghouse). First fat was the enemy, then good fats suddenly became all the rage. High-protein diets have come and gone. And while carbs have been demonized by some, the high-fiber content of complex carbohydrates is predicted to be the next big thing on the dietary horizon. Read more

Since I’m a dietitian, I guess you could say that I know a thing or two about healthy eating. I also know all too well that it’s not humanly possible to eat perfectly 100 percent of the time. After all, food is meant to be celebrated, and I refuse to turn down my mother-in-law’s perfectly fried homemade dumplings at Christmastime or a scoop of creamy cinnamon ice cream during the brutal Texas summer. Having said that, I do keep balance and moderation at the forefront of my mind. Saying “yes” every time I pass by an ice cream shop will only foster a poor habit. I’ve definitely been there.

Whether you call them surplus, excess, seconds or just plain ugly, these are the fruits and vegetables that usually go to waste because they’re not considered perfect. Over 6 billion pounds of produce every year is thrown away — that’s about enough to fill four NFL stadiums. With 50 million people in America being food-insecure, there is a way to help reduce waste and feed more people. Read more